How to get the best possible workout from a group class

Group fitness can be just what the doctor ordered when it comes to getting fit and staying motivated – without forking out for pricey personal training sessions or sacrificing hours out of your already busy working week.

The American College of Sports Medicine has suggested you could be missing out on some of the incredible benefits that come with group training – like expert guidance, tried-and-tested programming, and exciting new routines – if you decide to go it alone.

The added bonus is the opportunity to become part of a like-minded community and push yourself further than you otherwise might when you fly solo.

"The first session back after any time off is always painful, but at least you have other people to share the blood, sweat and tears with," personal trainer Alexa Towersey told ninemsn Coach.

"It gives great accountability as people are expecting you to turn up and, from [personal] experience, a little dose of healthy competition never hurt anyone!"

But, as with most exercise, there can also be some downsides to working out with a group – especially if you're new to it. Luckily, Towersey says there are some simple steps you can take to ensure you're getting the most out of your group fitness class:

Avoid injury

Towersey says it's important to be honest and up-front with your instructor if you have prior injuries that you know could affect or inhibit your movement – before the class gets underway.

"There are usually always modifications available for each exercise," she says.

"Take responsibility for yourself and your movement. It's hard not to want to go hell-for-leather when group workouts have a timed or max reps component, because no-one wants to be last, but acknowledge your limitations and don't try to be a hero. Form trumps speed every time!"

And don't be afraid to pull back if you suspect you've injured yourself during the course of a class – it's old-school thinking to simply "push through the pain", and you could wind up doing more harm than good if you fail to acknowledge the damage when it's done.

Stay on form

Towersey admits it's almost impossible for instructors to correct every single mistake made by every participant in a group session, so it's important you try to participate in classes that cater to your specific level of fitness and experience.

"If you can afford it, it could be wise to invest in a couple of personal training sessions prior to the first group session or, if you can't afford a one-to-one, get a small group of friends together to learn the basic exercises together," she says.

You can also do your own research on form with YouTube at your fingertips, she adds.

"Utilise the online space: have a look at the basic exercises being used in group exercise classes and watch some instructional videos."

Understand the jargon

Each class has its own language, so to speak, which can make it hard to keep up – especially if you're new.

"Make sure you're paying attention at the beginning of each class – we're generally not talking for the sake of hearing our voice," Towersey says.

"If you're not sure, ask the question. I can assure you that you won't be the only one wanting to know, just the only one brave enough to ask."

If you decide to forge ahead hoping you'll figure it out as you go, chances are you'll end up imitating fellow class members who may not know what they're doing, either.

The real key to getting the most out of group fitness is to surround yourself with like-minded friends or family who have comparable goals, fitness levels and training experience so that you can all learn and progress together, says Towersey.

"Even better, enter a competition or a race and set a specific and measurable objective other than just 'getting fit," she adds.

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